But if you are not normally active, have health problems, or a painful or disabling condition, these relaxation techniques might be too challenging. Check with your doctor before starting them.
Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you. Rather than choosing just one technique, experts recommend sampling several to see which one works best for you. Try to practice for at least 20 minutes a day, although even just a few minutes can help.
But the longer and the more often you practice these relaxation techniques, the greater the benefits and the more you can reduce stress.
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. While some stress is inevitable, when your body repeatedly encounters a set of physiological changes dubbed the stress response, trouble can brew.
Stress may contribute to or exacerbate various health problems. This Special Health Report, Stress Management: Enhance your well-being by reducing stress and building resilience , can help you identify your stress warning signs and learn how to better manage stressful situations. Thanks for visiting. Don't miss your FREE gift.
Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Stay on top of latest health news from Harvard Medical School. Again, thank you for spreading the word about the relaxation response!
Edited by a moderator. I definitely agree about the stress factor affecting the day to day life. What are your thoughts about relaxation and reduce stress products? Thanks for visiting. Don't miss your FREE gift. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.
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How to get your child to put away toys. Is a common pain reliever safe during pregnancy? Harvard Health Blog Using the relaxation response to reduce stress November 10, Print This Page Click to Print. Recife Directory. The relaxation technique worked for me. I was able to hold focus. Felt very relaxed. Proven Addiction Recovery. Sanmay Patel. Jeff Vinick. Ann MacDonald. Thanks for sending these relaxation exercises. Howard Knudsen. John Kennedy. I agree, this just sounds like another meditation type of treatment.
Ron Johnson. Relaxation response seems like another term for meditation. Women's Health. Staying Healthy. Read more on Suicide Callback Service website. Authors' conclusions: Relaxation techniques were more effective at reducing self-rated depressive symptoms than no or minimal treatment. Read more on Cochrane Australasian Centre website.
Authors' conclusions: Evidence is insufficient to show the effectiveness of relaxation techniques as treatment for menopausal vasomotor symptoms, or to determine whether this treatment is more effective than no treatment, placebo, acupuncture, superficial needle insertion or paced respiration. Authors' conclusions: The evidence suggested that psychological preparation may be beneficial for the outcomes postoperative pain, behavioural recovery, negative affect and length of stay, and is unlikely to be harmful.
How Occupational Therapists address palliative care. Helping people with a life-limiting illness to engage with activities or occupations that are both essential and meaningful to them and, in doing so, fostering a sense of ability, dignity, and control. Read more on CareSearch website. Dyspnoea is a subjective symptom common in palliative care patients. It is experienced as breathing discomfort or shortness of breath. GPs need to consider that there may be a psychosocial component to dyspnoea.
Hospitalised patients with respiratory conditions, particularly those who have undergone chest or abdominal surgery, should perform breathing and coughing exercises in order to prevent further issues and complications such as pneumonia associated with excess sputum in the lungs. Read more on Ausmed Education website. There is little evidence to guide therapy because of the difficulties in studying specific interventions in complex regional pain syndrome.
Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind that may help you relax and reduce muscle tension. For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations. In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes.
Tense your muscles for about five seconds and then relax for 30 seconds, and repeat. In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation. To relax using visualization, try to incorporate as many senses as you can, including smell, sight, sound and touch.
If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot, loosen any tight clothing, and concentrate on your breathing. Aim to focus on the present and think positive thoughts. As you learn relaxation techniques, you can become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms.
This can prevent stress from spiraling out of control. Remember that relaxation techniques are skills.
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